Get Strong for Women by Silver-Fagan, Alex -- Read -- Imperial Library of Trantor

Index

Cover Introduction THE BASICS

Why get strong? Building strength Nutrition for your body Nutrition when training Equipment Getting started Following a programme Following a workout Warm up Cool down

THE EXERCISES

CORE

Bicycle crunch Dumbbell toe touch V-up Butterfly sit-up Single-arm kettlebell sit-up Kneeling ring rollout Forearm plank leg march High plank shoulder tap Kettlebell plank drag Side plank hip drop Side plank warm hug Medicine ball Russian twist Fast mountain climber Slow cross mountain climber Kettlebell farmer’s walk

UPPER BODY

Staggered stance single-arm row Dumbbell renegade row Barbell bent-over row Dumbbell upright row Ring row Barbell bench press Single-arm half-kneeling kettlebell press Standing dumbbell shoulder press Lying dumbbell chest fly Barbell overhead press Pull-up Chin-up Push-up T push-up Triceps dip Standing dual-dumbbell biceps curl

LOWER BODY

Barbell front squat Barbell back squat Dumbbell sumo squat Kettlebell goblet squat Rear-foot-elevated split squat Barbell good morning Barbell glute bridge Dumbbell walking lunge Dumbbell reverse lunge Dumbbell lateral lunge Dumbbell step-up Conventional barbell deadlift Dumbbell Romanian deadlift Kettlebell single-leg deadlift

POWER

Burpee Plyo push-up Box jump Jump lunge Dual-kettlebell push press Jump squat Barbell push press Single-arm dumbbell snatch Single-arm kettlebell clean Barbell clean Russian kettlebell swing Kettlebell windmill Wall ball Standing overhead medicine ball slam Dumbbell thruster Barbell thruster

THE PROGRAMMES

LEVEL 1

Weeks 1–4 Weeks 5–8 Weeks 9–12

LEVEL 2

Weeks 1–4 Weeks 5–8 Weeks 9–12

LEVEL 3

Weeks 1–4 Weeks 5–8 Weeks 9–12

Get strong glossary Acknowledgments Copyright